15 minute workout series: #3 Row, Row & Row

I'm generally not a fan of cardio machines, but and this is a big BUT, I make an exception for the Indoor Rower.

Indoor rowers may look easy but they give an incredible total-body workout. They are great for overall fitness, fat loss and cross-training. It uses your legs, arms, back and abs.

Legs are responsible for 70% of the power in your strokes.

Benefits of rowing:
1. Low Impact on knees & ankles Ideal for people with joint problems. As this is a seated activity, rowing removes body weight and impact from the injury prone joints of the hips, knees and ankles.
2. High calorie burner It uses many muscle groups in your body. You get stronger and maintain a large calorie burn.
3. Functional Incorporates functional, core-strengthening, posture improving movements of the leg-press, hip hinge and row.
4. Engages upper and lower body
5. Also works your back and abs
6. Combines the benefits of cardiovascular fitness and strength training in one workout
7. Suitable for most people to use
8. It's a rain or shine activity

84% of your muscle mass is used when rowing That includes:
-Deltoids
-Biceps
-Brachioradialis
-Triceps
-Rectus Abdominis
-Erector Spinae
-Quadriceps
-Gastrocnemius
-Gluteals
-Hamstrings


How to row?
I found this useful YouTube video showing you the right form and technique for rowing.

Rowing Workouts
To benefit from a 15 minute or less workout, check out these workout ideas for the rower.

Interval Rows
Perform repeats of 500m/750m or 1000m distances. Rest anywhere from 1-4 minutes between the repeats.

Sprints
Race against a friend or have a sprint session on the rower. Popular sprint distances include 250m/500m and 750m.

Long Distance
The most common race distance is 2000m. Elite men & women can do this distance in around 5-6 1/2 minutes. Average people will be able to achieve this distance in around 8-8 1/2 minutes. All dependent on gender, weight and fitness.

Indoor rowing classes
If you are completely new to rowing, an indoor rowing class would be a good place to start off. The will be a teacher to help you achieve good form and get the most out of your time. There are also indoor rowing classes that are created as group challenges. The whole class are divided into separate groups and row against each other.


Have a fit and active day, I'm off to row now.

~Fit Mom

When is the best time to exercise in the Summer?

With the Summer season in full effect, the dilemma of finding the perfect time to exercise outside is also here.

I'm sure that we've all seen the heat wave temperatures these last few weeks coupled with the extreme humidity levels. But, for those who need to train outside for competitive races & sports and for those who just love taking their workouts outdoors, when is the best time to exercise outside? We all want to avoid the blazing sun & stifling heat.

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Road Trip Snack Ideas

I've known people to bring the rice cooker with them on road trips, my own family included. I also know people who peruse the rest stops to purchase their food there.

But, what should we really be bringing with us for Road Trip Snacks? What is healthy and relatively inexpensive? What foods will keep us fuller for longer? What foods can be preserved and don't spoil quickly? And, what foods take up the least space? The last one being a factor especially for those taking vacation road trips and thus baggage & other items needed take up the most space in the vehicle.

I'm not a big fan of rest stop food restaurants/stores because normally the food available aren't as healthy and sometimes the cost of the food can be expensive. However, If I don't have snacks or drinks with me, then they can be a life saver.

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The Superfood: Avocado

I have a confession to make. Like Spinach, I am food obsessed with Avocado. And it's a good thing to as Avocado is another Superfood.

The fruit Avocado is a good source of fiber, potassium and vitamins. Half an Avocado is 160 cals, 15 grams of heart- healthy GOOD unsaturated fat, and 2 grams of saturated fat. It contains 1/3 our daily requirement of Vitamin C and half our daily requirement of Vitamin K.

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The Superfood: Spinach

Whenever I think of Spinach, I think of the fictional cartoon character Popeye the Sailor. Everytime Popeye would pop open the can of spinach and eat it, his muscles would bulge out and his super strength would kick in.

In fact sales of Spinach increased by 33% in the US between 1931 and 1936 due to Popeye's popularity.

But is Spinach really a superfood? Here's why I give it the thumbs up & regularly eat it at most meal times:

Benefits of Spinach

1. Nutrient dense-food ~ It is probably the most nutrient dense-food in existance. Spinach is low in calories but high in vitamins and minerals. It's an excellent source of Vitamins K, A, C, B2, B6, Magnesium, Iron, Calcium, Potassium and Folate.

2. Readily available anywhere in the world You won't have to look high and low for it as it can be found in most supermarkets and Farmer's markets.

3.Versatile It can be eaten raw as a Salad, or as part of a healthy smoothie or cooked in omelettes, soups and other warm dishes.

4. High in antioxidants Antioxidants protect the body from free radicals. Free radicals make it difficult to fight off infections, damage DNA leading to cancer, lowers defense against heart disease and accelerates the aging process.

5. Healthy Heart Vitamins C & A help reduce the damaging effects of free radicals already in the body. The antioxidants keep cholesterol from oxidizing and help to combat the onset of Osteoporosis and Antherosclerosis. The Folate helps to ensure a healthy cardiovascular system and Magnesium helps to lower blood pressure.

6. Spinach has anti-inflammatory properties Neoxanthin and Violanxanthin are two anti-inflammatory properties that play an important role in the regulation of inflammation and are present in unusual amounts in Spinach.

7. Supports brain function It has been shown to slow age related decline in brain function.

8. Healthy Eyes Lutein is present in Spianch amd helps protect against eye disease.

9. Healthy Skin High amounts of Vitamin A is in Spinach. It promotes healthy skin by allowing proper moisture retention in the epidermis. Thus helping to combat Psoriasis, Acne and wrinkles.

10. Helps to maintain healthy bones 1 Cup of Spinach ( or 1/6 Cup of cooked Spinach) contains twice the daily Vitamin K needs. Vitamin K,along with Magnesium and calcium, is essential to maintaing healthy bones.

A few key things to note before buying Spinach

1. It is one food that is high in pesticides. When buying Spinach, it is always good to buy organic.

2. Buy the greenest Spinach you can find as this will be the one with the most Vitmain C

3. Gout sufferers may be affected by the Purine in Spinach.

4. Those with Kidney problems should consult their doctor as Spinach has high levels of Oxalic Acid that is associated with Kidney problems.

Here are some ways in which I've included Spinach into my meals

1.With burgers and wraps

2. In yummy omelettes

3. Served with Coconut Chicken Curry

4. With Salad

5. And, healthy smoothies. This one is made of Avocado, Spinach, Almond milk and organic honey.

Stay tuned for more superfood posts!

~Fit mom